In the modern world, where a huge number of people lead a sedentary lifestyle, more and more patients of different ages who have problems with the spine complain of constant pain in the neck. Gymnastics for the neck gives good results that can eliminate pain and improve a person’s condition. Such exercises should be done only after appropriate consultation with your doctor, since acting on such a serious issue can lead to irreparable consequences.
Gymnastics for the neck requires extreme precision in the performance of certain exercises. Their sequence is also important. You can not cut the time for doing exercises. Gymnastics for the neck gives the best result when performing the complex 6-8 times a day.
One of the most advanced and effective sets of exercises is therapeutic exercises for the neck according to the Mackenzie method. It is based on decades of clinical experimentation, research, and the practice of thousands of patients. At the beginning of the implementation of this complex, painful sensations may arise caused by the execution of movements unusual for the body. As classes continue, all the pain will pass after a couple of days.
This gymnastics for the neck consists of 7 exercises that must be performed 10 times:
1. Leading the head back (when performing the exercise, certain efforts are required). Sitting on a chair and looking forward, completely relax. The head should be slightly tilted forward. Slowly but with effort, push your head back all the way. Strive to tighten your chin. Fix this position of the head for a few seconds, after which you can relax.
2. Extension of the neck while sitting. Sitting on a chair, raise your chin and try to tilt your head back, trying to look up at the ceiling. In this position, you need to turn your head a few times to the right, and then to the left.
3. The abduction of the head in a prone position. Lying on a flat and fairly firm surface, face up, press the back of your head into the mattress and at the same time pull your chin to your neck.
4. Extension of the neck in a prone position. Lying on the bed face up and carefully supporting the head with your hand, move to the edge of the bed so that the head and neck, as well as the upper part of the shoulders, protrude beyond its edge. Slowly lower your head toward the floor, supporting it with your hand. Slowly remove your hand and tilt your head and neck as far back as possible. Turn your head slightly from side to side several times. Use your hand to return it to its original position.
5. Tilts of the neck to the sides. Sitting on a chair, tilt your head in different directions.
6. The rotation of the neck. Sit on a chair and maximize your head back. From this position, turn your head as far as possible from side to side.
7. Bending the neck in a sitting position . Sitting on a chair and looking in front of you, relax. Lower your head so that your chin is as close to your chest as possible. Grip your palms at the back of your head. Lower your arms so that your elbows are pointing down.
This gymnastics for the neck will help get rid of chronic pain in the cervical spine caused by osteochondrosis. Even with acute pain, you must try to do exercises number 1, 2. They will help relieve acute pain and allow you to feel relief. Once the sharp pain has passed, you can begin to perform the entire complex of exercises.
These exercises can be attributed to the category of “gymnastics for the face and neck”, since during the execution of the complex, subcutaneous tissue and muscles of the neck and face are activated. Improving blood circulation under the influence of this gymnastics helps to improve complexion and skin tone. In this case, the skin becomes elastic and toned.